The Dukan diet is in demand from celebrities around the world. The problem of excess weight today worries every second woman. Stress, an inactive lifestyle, fast food, lack of physical activity and lack of nutrients - all of these are reflected in women’s figures. To find a solution to this problem, the girls had to lose weight with the help of diet. Not everything works.
One of the most popular proven methods can be called the program of French nutritionist Dr. Pierre Dukan - author of a famous book called "I Can't Lose Weight", where you can find everything about losing weight. Adhering to all the rules and recommendations, you can lose weight by 30 kg. For those who have not practiced a diet before, many questions arise, but the most relevant are: "Where to start, how to sit down and what can I eat? ". To answer this, it is necessary to study the essence of the method and all phases of the program.
Reviews of doctors and nutritionists about the Dukan diet are vague. This technique has thousands of fans and followers, but there are always those who oppose and try to deny its effectiveness. To evaluate the results and draw your own conclusions, you need to test the program for yourself, comparing the weight before and after losing weight.
General recommendations and basic principles
At the heart of the diet are some very important principles for weight loss. Ignoring these rules will reduce the effectiveness of the program. Important to remember:
- Fighting excess weight by temporarily reducing calories is futile. At first, the extra pounds will disappear, but it will return quickly. You have to change your diet and always consolidate the results.
- Despite the fact that the diet is protein, it does not include mono-nutrients. You need to eat enough to not feel hungry.
- Check the allowed foods and make a list. Anything not included should be removed from the refrigerator and kitchen cabinets to reduce the risk of temptation.
- The basis of the Dukan Diet is oat bran. They must be present in the daily diet, 1. 5 tbsp. l. the product should be taken with a glass of water. Often women are interested in how to replace oat bran? It is advisable not to look for alternatives. Replacement can only be done if the product is intolerant. In this case, use buckwheat.
- Sign in to play sports. Physical activity is very important, they not only allow you to burn calories, but also keep the body fit, strengthen the walls of blood vessels, work the heart muscle, and brain.
The authors of the methodology emphasize that these principles must be remembered and adhered to, not only when compiling the menu for each day, but also throughout life, it is necessary to cultivate proper eating habits.
Active start
The 72 -year -old renowned French nutritionist's program consists of four stages. The first and most important phase is called the "Attack". It is designed for 7 days. Abuse and passion are not worth it, practicing it for more than a week, you endanger your own health. If everything is done correctly, at this time you can get rid of 1 to 6 kg.
In the first week, carefully monitor your well-being. You can only eat protein, you also need to drink a lot. One serving should replace the bran. The danger of this period is that the consumption of such amounts of protein has a negative effect on the kidneys and causes dehydration.
If you can’t afford a delicacy, replace it with a more budget -friendly alternative. Cooking should be with a minimum amount of salt, and preferably without salt at all. Use spices, seasonings, vinegar, mustard, etc. to keep food fresh. Prefer food processing methods such as steaming, baking and boiling. Sometimes you can eat fried foods, but you should cook with olive oil, which should be used in minimal quantities.
Why rotate the product
The second phase is called "Alternation" or "Cruise". The duration is not strictly specified. The theory says that you need to stick to this diet until you reach your ideal weight. Vegetables are added to the diet for protein. They are rich in vitamins and minerals, fiber, acids.
In phase 2, it is necessary to combine protein days exclusively with protein and vegetable days. You should also increase the daily bran rate to two tablespoons. Don't forget about the drinking regime. Every day you need to drink up to 2 liters of pure non -carbonated water. If in the first stage of weight loss occurs intensively, but in the second stage the rate of weight loss will be less, but the result will be better quality and more stable. In a week, you can lose weight by 1 kg.
There are practically no restrictions on vegetables and herbs. Do not eat beans, peas, potatoes and corn alone. These vegetables are high in calories and high in starch. Make sure you include seasonal fruits on your menu. The risk of failure at this stage of the diet is reduced to zero, as the diet becomes more extensive, and recipes more varied.
We correct the result
The third phase of the Dukan diet is called "improving". At this stage, the weight is not lost, the goal of weight loss is to improve the results achieved. As a result, the "lost" pounds won’t come back once you rest and stay away from a tight schedule. At this stage, you can add starch and honey to your menu. Starchy foods such as potatoes should be eaten sparingly, such as once a week. Honey is designed to compensate for the lack of sweetness. The permissible rate is 3 teaspoons a day.
At this stage, it is necessary to increase the amount of bran. During the day, you should eat 3 tablespoons and drink plenty of water. "Attack" days should be arranged periodically. Once a week, eat as on the first day of the diet. Feasts are allowed twice a week. What is this "feast" for those who are on a diet? This means that a woman in one meal can eat anything and in any quantity.
How much you can lose in this phase is hard to say, as each case is individual. The estimated number of days can be calculated by multiplying the number of kilograms lost during the "alternating" stage by 10. For example, if you lose 7 kg, then the "fixation" period is about 70 days. Now cheese, bread, fruits can appear in the diet, but only in limited quantities.
Changing diet and lifestyle
The fourth phase is "stabilization". Now diet is not considered a restriction in food. Your body has adapted and become accustomed to the new routine. Keep eating in the same rhythm as long as you want to stay slim, attractive and healthy. Dukan recommends eating like this always.
Often women are interested in whether it is possible to introduce nuts into the diet during weight loss, and if so, which one? Beans are a source of fat and carbohydrates, but the authors of the method claim that at the stabilization stage, you can sometimes eat nuts, but the amount should not be more than a handful of you.
A lighter version of the methodology is a new program called Food Ladder or Second Front. Every day is a step. Every day the list of products allowed to be consumed is expanding. The weight will decrease slowly but steadily and comfortably. In a week, the weight will be reduced by only 700 grams. The duration of the diet varies with weight loss. Once you reach your goal, you can stop and continue to follow proper eating rules.
Anyone who has lost weight thanks to the technique recorded its high efficiency. It is available for people who are embarking on their journey to beauty and well -being.